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Till recently, the use of nutrients in mitigating radiation injury has focused on enhancing recovery from the acute radiation syndrome . However, with the information available at present, it is difficult to predict the types of dietary modifications that can best reduce the risk of radiation exposure to radiation workers, those working in nuclear power reactors, or those enduring diagnostic or therapeutic radiation exposure. It has been observed that some nutrients can give partial protection to tissues from

genotoxic effects of radiation []. However, limited numbers of studies have dealt with nutrients dependent radioprotection. Nicotinamide is one such important nutrient involved in PARP dependent DNA repair mechanisms []. The direct relation of dietary nicotinamide supply with DNA repair pathways has provided a surge of interest in the therapeutic possibilities where NAD+ anabolism could be explored to alleviate radiation injury [,]. To explore the metabolic role of nicotinamide in DNA repair reactions, we quantified the activities of various enzymes that regulate biosynthesis of NAD+, a moiety which functions as co-substrate for PARP. Present studies involved the dimensions of radiation dose and post-irradiation time. With respect to time, h post-irradiation profile showed substantial decline in DNA repair processes in animals maintained on CD. However in CD fed animals the metabolic response h post-irradiation was characterized by moderate decline in NAD+ concentration and PARP activity. Data presented here shows that nicotinamide mediated NAD+ replenishment conferred remarkable radio-protection to

hepatocytes via mitigation of AP sites in genomic DNA. Liver, is seat of nicotinamide metabolism and possesses significant concentra- tion of nicotinamide metabolizing enzymes []. Our data indicated that NAMPT and NMNAT are adaptively important and thus affected metabolic flux that generates NAD+ reserves of liver. Present stud- ies revealed that under radiation stress, NAMPT expression was positively regulated by dietary nicotinamide enrichment. Enzyme levels in a multi-step metabolic pathway affect efficiency of form- ing the final product by preventing loss of intermediates through diffusion, degradation, or conversion by competitive enzymes []. NAMPT up regulation in response to increased dietary nicotinamide supply suggested a potential role of flux generated by this enzyme in the PARP dependent DNA repair reactions []. Therefore, we hypothesized that NAMPT might be a high-priority target for increasing NAD+ content in liver of accidental -radiation exposure subjects. NSD fed animals showed significant NAMPT and NMNAT induction and sustenance of higher NAD+ levels in liver tissue for prolonged duration. These results indicated that exposure of CD fed animals to -radiation diminished NAD+ levels while in NSD fed animals nicotinamide dependent induction of NAMPT and NMNAT facilitated increased NAD+ biosynthesis. Further work showed that exposure of CD fed animals to -radiation diminished ATP levels while in NSD fed animals ATP levels were maintained after h of radiation.

Another major finding of our studies showed that synergistic interaction between -radiation and nicotinamide supplementa- tion could modulate PARP and PARG profile. Numerous studies show an important contribution of PARP in modulation of enzymes that process radiation-induced abasic sites in DNA [,]. Present study demonstrated that NAD+ replenishment might pos- itively regulate PARP activity. In situations where level of DNA damage is high, the resulting decrease in NAD+ levels from PARP over-activation prohibits efficient DNA repair []. Under such circumstances flux generated by nicotinamide induced enzymes NAMPT and NMN might increase NAD+ concentration. Mount- ing evidence suggests that modulation of NAD+ concentration is

an effective means of mitigating DNA damage processes in mammals []. Increased activity of PARP can promote DNA repair and its interaction with several transcription factors, whereas hyperactivation of PARP can result in poly(ADP-ribose) accumulation and depletion of NAD+ which may lead to apoptotic or necrotic cell death []. Our data suggests that compared to NSD fed animals, radiation induced surge in PARP activity was not sustained in CD fed mice after h of irradiation due to insufficient NAD+ levels. Similarly, in CD maintained animals increased PARG activity was not sustained after h of irradiation while higher activity was observed in NSD fed animals even after h of -irradiation. Our results demonstrated that radiation induced increased NAD+ biosynthesis was indeed positively correlated to PARP and PARG activity. Earlier studies have shown that DNA-damaging treatments that raise PARP activity without concurrent increase in PARG activity lead to increased cell death. Levels of AP sites in DNA are the consequence of a balance between lesion induction from radiation induced radical processes and repair. Here, we show that nicotinamide supplementation in the presence of -radiation exposure prevented progressive increase of AP sites. Earlier studies have shown that PARP’s interaction at the AP site could protect the damaged DNA until AP endonuclease becomes available to ini- tiate strand incision and AP site repair. For a short period of time an incised AP site is occupied by PARP and then DNA polymerase adds one nucleotide into the repair gap and simulta- neously removes the ′ -sugar phosphate.

Tracking your carb intake

There are a number of options for tracking your carb intake, and you may want to try them out to see which one is the best fit for you.

Theeasiestandmostefficientwaytotrackcarbsistouseanonlinefooddiaryor app.Thesewillalsohelpensureyou’regettingtherightamountofproteinand not going overboard with calories, which you’ll learn about a little later in the course.

What’s more, many of them are available at no charge. The most popular free food tracking systems include:

Accurate carb tracking

Although this isn’t a problem for some foods, it may be for others — including some low-carb-friendly ones. For instance, estimating your portion of salad greens at 1 cup when it is actually 2 cups results in less than 0.5 extra gram of net carb consumed, which won’t affect your bloodsugar.

In addition, the extra 300 calories could interfere with your weight loss or maintenance goals. Weighing most of your food on a food scale or using measuring spoons or cups — at least initially — can be extremely helpful for verifying that the amount of carbs you’re taking in matches what you record in your food diary.

Foodstoinclude

Basic carb counts are provided for different categories of foods below. However, since carb content will vary depending on the specific type of food and the way it’s prepared, it’s best to use your food diary app, website, or the USDA FoodComposition Databaseto get the most detailed and accurate information.

Less-healthy choices are marked with an asterisk, meaning they are okay to consume occasionally but shouldn’t be eaten every day for optimal health, regardless of their minimal carb content.

Optional:Less-healthychoices;consumeoccasionally

Quitealistoftasty,satisfyingfoodsandbeverages,isn’tit?You’lllearnabout how to plan well-balanced, low-carb meals that incorporate these foods very soon.

But first, let’s take a look at the foods and beverages you should avoid on a low-carb lifestyle in the next section.

Foodstoavoid

In order to get your blood sugar under control and keep it there, you need to avoid consuming high-carb foods.

You’re probably aware that sweets and snack foods like cookies, candy and pretzels have no place in a healthy low-carb diet for diabetes.

However, there are other foods that may be nutritious but simply contain too many carbs for people with blood sugar issues. You should stay away from these as well. A few examples include whole grains, fruit and milk.

For all of these reasons, getting plenty of protein can be very beneficial for managing diabetes or prediabetes.

How much protein do you need?

Similar to carbs, the amount of protein you consume should fall within a range. You don’t need to consume the exact same amount of protein every day. Thisis unnecessary,andfromapracticalstandpointitwouldbeverydifficulttodo.

Generally speaking, you should try to consume about 1.2 to 1.6 grams of protein per kg (0.55 to 0.73 grams of protein per pound) of ideal body weight.

Fat

Although more than half of the calories in your low-carb diet will come from fat, it isn’t always necessary to add fat at meals. For instance, ifyour meal includes fatty meat or cheese and avocados, nuts or olives, you’re likely already getting plenty offat.

Use olive oil, butter and coconut oil for cooking meat or sautéing vegetables.

Greatsaladdressingoptionsincludeoliveoilandvinegarorbluecheese, Caesar and other creamy dressings. Avoid sweet creamy dressings like honey mustard and Thousand Island, as well as those that contain vegetable or seedoils.

Grocerylist

Below is a grocery list for the foods you’ll need for the two-week meal plan, along with some staples to have on hand at all times.

Notes:

Although the linked recipes may be based on more than one serving size, the quantities provided in the shopping lists below are based on the amount needed for one person. Be sure to increase the ingredient amounts as needed if purchasing food for additional people.

Heavy whipping cream is fluid and can be used in coffee, recipes and for making whipped cream. 1 tablespoon of fluid heavy cream yields 2 tablespoons of whipped cream.

Some recipes may specify low-fat or reduced-fat cream cheese or sour cream; however, you should select full-fat dairy products whenever possible.

Remember that the 14-day plan is meant to be a guide for preparing healthy, balanced low-carb meals. It’s absolutely fine to create your own meals using foods from the “Foods to include” list in similar quantities instead.

Determiningyouroptimalcarbrange

How many carbs should you eat per day to keep your blood sugar well controlled?

This is a controversial topic, but the answer is highly individual and should be based on 3 things:

How many carbs your own system canhandle

Howyoufeelintermsofenergyandoverallhealth

How sustainable the carb limit is longterm

How many carbs can you handle?

As discussed previously, 30-45 grams per day is a great starting point and will allow most people to optimize their blood sugar. However, you may find that you need to eat as few as 20 grams per day or might actually be able to handle more than 40 grams per day.

Therefore, it’s important to know your own food preferences, lifestyle and how strict you want to be when it comes to carbs.

Ifconsuming30-40gramsofcarb(ormore)dailyallowsyoutoeatsomeofyour favorite healthy foods while maintaining excellent blood sugar control, you’re more likely to stick with it — and enjoy all the benefits of a healthy low-carb lifestyle forgood.

Next, you’ll learn about how to manage some of the some common side effects that can occur on a low-carb diet.

Potential side effects during low-carbadaptation

As you’ve learned, a low-carb lifestyle can provide all sorts of health benefits. What’s more, it will likely also help you feel more energetic.

However, when you first switch over to this way of eating, you may experience some unpleasant side effects that might concern you if you’re not expecting them. This is sometimes referred to as the “Low-Carb Flu,” and it usually lasts anywhere from two days to a week.

Fortunately, these symptoms are temporary and can be minimized by taking a few proactive steps during the transitionphase:

Consume a minimum of 2 liters (68 ounces) of water daily: When you eat fewer than 50 grams of net carbs per day, your body increases its urine output significantly. Make sure you drink enough water to replace what is lost. Although 2 liters is the minimum amount to shoot for, you may need evenmore.

Get plenty of potassium and magnesium: In addition to salt, you lose more potassiumandmagnesiuminyoururineduringtheinitialstageof

low-carb adaptation. Low levels of any or all three of these minerals are responsible for many of the low-carb flu symptoms, including muscle cramps. Eating foods rich in potassium and magnesium – such as avocados,nuts,seedsandfish–canhelp. You canalsosupplementwith 300-400 mg of magnesium or up to 1000 mg of potassiumdaily.

However, if you are taking any medication for blood pressure or other health conditions, speak withyourdoctor beforetakingmineralsupplements.

Avoidstrenuousexercise:Althoughmostofthesideeffectslistedabove typically last a week or less, it can actually take up to 4 weeks to become fully adapted to using fat and ketones instead of glucose as your primary fuel source for physicalactivity.

Chewmintleavesorsugar-freegumorbreathmints:Thesestrategies can improve what’s commonly known as “keto breath” — which is bad breath caused by you breathing out ketones. Although noteveryone

experiences this symptom, it is fairly common, especially in the early days of low-carbing.

Important information about changes in blood sugar

A few of the symptoms above – feeling weak, dizzy or hungry – may be partially due to a significant reduction in blood sugar levels.

Let’s say your current blood sugar is often around 180-200 mg/dL (10-11 mmol/L), and after starting a low-carb way of eating, it drops down to 100-120 mg/dL (5.6-6.6 mmol/L).

Although this is a healthy blood sugar range, your body is accustomed levelsthat are much higher. Therefore, you may experience the same symptoms that occur with truly low bloodsugar.

If you aren’t taking any medication, there is no danger of your blood sugar dropping too low. Make sure you’re drinking plenty of water and following the other recommendations in the section above. If you get hungry in between mealsandfeelweakordizzy,eatalow-carb,high-proteinsnacksuchasnuts, hard-boiled eggs, orcheese.

However, remember that if you are taking insulin or any medications for diabetes or high blood pressure, you’ll need to speak with your doctor about reducingyourdosagebeforebeginningyourlow-carbdietinordertoprevent low blood sugar or low blood pressure. Additionally, it’s important to test your blood sugar and blood pressure at home every day once you start the diet in order to determine whether your medication needs to be reduced further or discontinuedaltogether.

Afterreviewingtheresourcesandfurtherreadingchapterforthissection,you’ll be ready to move on to Lifestyle and Diabetes, where you’ll learn how to enhancethebenefitsofcarbrestrictionbymakingadditionallifestylechanges.

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This belief was stated by Dr Siegal around the Morning Show with Mike and Juliet. On the show, Doctor. Siegal noted that slow reduction didn’t motivate dieters and came out against diets which promoted slow and steady fat. After he spoke about his diet, Keri Gans and Marc Siegal (no relation, I presume, to Dr Siegal of Cookie diet fame) came out and criticized The Cookie Diet. They stated it was too low in calories, encouraged starvation and didn’t teach dieters how to consume properly for life.

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When cardiovascular or cardiovascular exercises, company for this would be first part of the morning, when your body does not have any carbohydrates burn off. To get the energy needed in view of your workout, your body will burn fat somewhat. Make sure you drink lots water beforehand, though, to prevent dehydration.

You get off or cheat days and realize you will simply get back in line the next day. When you go off perform and cheat you can think getting blown it, feel bad and possibly even exaggerate, There goes my week or month or year. Or, you can just tell yourself typical mistakes sense truth that reside a lifestyle of exercise and diet and that the off/cheat day simply considerably 1) happen to be human, 2) the reality you live a fitness lifestyle translates that you can enjoy any food at all whilst moderating and 3) remind yourself of objectives so concerning get back in line.

First involving remember these basics – increase the total amount of proteins, and reduce the amount of fats and carbs. Research shows, men and women who eat more proteins and less carbs and fats, shed weight faster. So, make a diet chart which includes more lean protein sources and less carbs and fats.

Carbs also cause the blood sugar to spike which signals the body to produce insulin take away the sugar from the bloodstream. This causes the amounts to drop which results in a craving even more carbs to it regress to something easier. Keeping the blood sugar levels at a straight keel means the feelings of hunger are reduced.

Variation: Replace seasoning with 2 packets of Splenda, and use rolls as pancakes with sugar free syrup, or with butter, cinnamon and Splenda nuked for 10-seconds. Use as toast, too!

Time, of course, will tell. In the meantime, Dr. Siegal’s release newest shakes will be the latest enhance The Cookie Diet. A scrolling announcement on his website indicates they have become available, although earlier pr releases indicated sales of the shakes were being temporarily limited outcome of unexpectedly high consumer demand. By the end of summer, just about be either be an associated with happy dieters out there, many pounds lighter, or this in order to be one a number of diets that assist people shed extra quickly brand new wii console help them keep the actual load off. Again, only time will find out.